01 At The Gym
Obstacle Course Race Training (OCR)
Warm-up 3-mile run on the treadmill
10 Box Jumps
10 Push-ups
10 Ball Slams
10 Pull-ups (or to failure)
10 Bear Crawls (forward 10 steps, back 10 steps)
Rest 45 seconds between sets
Repeat 3-5x
02 At The Gym
Race Day Training
Sprint Repeats
Warm-up on the Treadmill 5 minutes
At 5 Minute, Increase Your Pace/Speed by .5, Hold For 30-45 Seconds
Reduce Speed to Warm-Up Pace, Recover 1 Minute
Increase Pace Back By .5, Hold for 30-45 Seconds
Reduce Speed to Warm-Up Pace, Recover 1 Minute
Increase Pace By 1.0
Example: Warm-up at 6.0
1st Sprint 6.5,Recover 6.0
2nd Sprint 6.5, Recover 6.0
3rd Sprint 7.0, Recover 6.0
4th Sprint 7.0, Recover, 6.0
5th Sprint 7.5, Recover 6.0
Continue Sprints 8-12 x, Cool Down at Warm-up Pace 5 Minutes
03 At The Gym
Race Day Training
Intermediate Negative Treadmill Workout
Warm-up easy half mile – 1 mile.
8.20 pace mile 1
8.00 pace mile 2
7.40 pace mile 3
7.20 pace mile 4
Recover at warm-up pace.
04 At The Gym
OCR training
Equipment Needed: TRX, Kettlebell, BOSU, Dumbbells
12-15 TRX Curstey Lunge, alternating legs
12-15 TRX Low Row
12-15 Inch Worm to Push-Up
12-15 Front Lunge, alternating legs, with Sledge Hammer Using Dumbbell
12-15 Squat With Kettlebell Swing
30 Second BOSU Mountain Climber
30 Second Wall Sits With Hammer Curls
Repeat Circuit 3-5x
Brick Workout Bike/Run
20 Minute Workout on the Bike
15 Minute Warm-up Run
During Each warm-up add a couple of 30-60 second sprints with recovery between each.
5 Minute Bike at Your Functional Threashold Power (FTP – ability to hold the highest output 45-60 minutes)
3 Minute Run at 10K Race Pace with 1% incline
Repeat 4x
05
Jog 5-10 Minutes
10 Burpee/ Push-ups
10 Crunches
30-45 Second Plank
30 Second High Knee
2 Minute jumprope w/o rope
30 Second Rest Between Exercises
Repeat 3-5x
06 Anywhere Workout
Intervals
30 Seconds Each
Alternating Toe Touches
Side Crunches to the Right
Side Crunches to the Left
Inch Worms
Break After Entire Rotation
Repeat 3x
30 Seconds Each
Ball Slam, Push-up
Crunch & Punch –jab,cross
Wall Walks
Wall Sits, front raises (with weight)
Break After Entire Rotation
Repeat 3x
Alternating Back Lunges Holding Weights
Bear Crawls
Plank Jacks
Burpees
Break After Entire Rotation
Repeat 3x
07 Anywhere Workout
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08 At The Gym
Triatholon / Biatholon Training : Brick Workout
Warm-up 15 minutes on spin bike, 15 minute teadmill run
(start treadmill slow when transitioning from bike to run)
10, 15, Failure Push-ups
3x12-15 Shoulder Press with Back Lunge
3x12-15 Squat with Kettlebell Swing
3x60 Seconds High Knees Through Ladder
Superset 3x60 Seconds of Plank Jacks
3x1minute Planks
Rest 30-45 Seconds Between Set, Increase Weights Each Set When Appropriate
09 On The Trail
OCR Training
Go for a 45 minute trail Run.
Jump over the fallen branches.
If there are stairs, practice running up and down.
Try walking across a fallen limb (on the ground), working on balance.
Pay attention to your footing and speed.
Climb up and down rocks.
Climb under, over limbs.
Pay attention to where you step.
Increase the challenge by wearing a weighted vest while running.
10 Track
Equipment Needed: weights, medicine ball
OCR Training
Warm-up jog a lap around the track.
3-5x10 Frog Jump, Return with plank walks
3-5x10 Stair Repeaters with light weights
3-5x10 Run Stadium Stairs, Return to ball slams at bottom of stairs
3-5x Tire Dips
Superset with Incline Push-ups on tire
3-5x10 (per leg) Tire Step-ups, holding weights in each hand
3-5x10 Wall Balls with a Squat
Finisher:
3 Burpees, sprint the straight away – Repeat until failure
11 At The Gym
Equipment Needed: Spin Bike
Speed/Endurance Training
Tabatta Cycle
5 Minute Warm-up flat road.
4 Minute Climb seated/standing gradually increasing resistance every 30 seconds
4 Minute Tabatta (20 second sprint with resistance, 10 second recovery) 8 sprints total
4 Minute Climb seated/standing gradually increasing resistance every 30 seconds
4 Minute Tabatta
4 Minute Climb
4 Minute Tabatta
5 Minute Cool Down - Flat Road
12 Track
Cross Training
Warm-up Jog 2 laps (.5 mile)
6x Sprint the Straight Aways, Recover by jogging the curves
6x Skip / High Knee the Straight Away, Recover by jogging the curves
Superset: Alternating Side Shuffle Straight Away , Recover by jogging the curves
4x Climb Over the 3ft Fence separating the bleachers from track. Once over 3 Push-ups (12 Pushups total)
3x Walking Lunges Down the Straight Away, Back Shuffle back
13 At The Gym
Race Day
Hill Repeats – Treadmill
Warm-up 5-10 Minutes slow jog
1st Hill : Incline 5.5, Speed 5.6
Hold 30 Seconds, Recover 1 minute at warm-up pace
2nd Hill: Incline 5.5, Speed 5.6
Hold 30 Seconds, Recover 1 minute
3rd Hill: Incline 6.0, Speed 5.8
Hold 30 Seconds, Recover 1 minute
4th Hill: 6.0, Speed 5.8
Hold 30 Seconds, Recover 1 minute
5th Hill: 6.5 Incline, Speed 6.0
Hold 30 Seconds, Recover 1 minute
Continue or Cool Down 5 minute Jog
14 At The Gym
Warm-up 1 mile jog on the treadmill or10 min bike with resistance
30 Second Box Jumps
Superset 30 Second Pike Push-ups
Repeat 3x
30 Second Box Jumps
Superset 30 Second Pike Push-ups
Repeat 3x
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